8 common foods your doctor wishes you’d stop eating

As per a recent report from ICMR, around 56% of the total disease burden in India is because of unhealthy dietary habits. A balanced diet and avoiding sedentary lifestyle remain the key to ward off several health ailments. Here we briefly discuss about few food items which if avoided or reduced from our diet would benefit in one’s long term good health.

Sugar is a type of simple carbohydrate which can lead to adverse consequences if taken excessively. It is a common myth for people to assume that if they don’t have diabetes, it is safe for them not to curtail sugar or sugary drinks or food articles containing excessive sugar (e.g. sweets, ice-creams etc). While jaggery may offer marginal nutritional advantages over refined sugar, excessive consumption of either can lead to similar health problems as both are sources of calories. Limiting consumption of free sugars to lower than 10% of total energy intake helps in maintaining a good diet. A further reduction if feasible to less than 5% of total energy intake is suggested for additional health benefits.

Many beverages, such as sodas, sports drinks are very high in added sugars but often low in other nutrients. Consuming these beverages adds to the calorie intake but does not help a person feel full. Avoiding them is advisable.

Reducing the amount of total fat intake in the diet to less than 30% of total energy intake helps in preventing unhealthy weight gain in the adult population. Its is advised to limit consumption of trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats with unsaturated fats particularly polyunsaturated fats. An important aspect to reduce the amount of saturated and trans fat from diet is to do as follows-
boiling or steaming food instead of deep frying it while cooking
replacing ghee and butter with cooking oils rich in polyunsaturated fats called as PUFAs, such as soybean, canola, mustard, safflower and sunflower oils
reducing the intake of fried foods, and pre-packaged snacks(e.g. cakes, doughnuts, pies, biscuits, cookies & wafers)

No amount of alcohol consumption is safe. Alcohol consumption not only affects the liver as presumed but can be harmful to various body organs. Alcohol is a group 1 carcinogen and is responsible to cause at least seven types of cancer, including the most common cancer types, such as bowel cancer and female breast cancer. Alcohol consumption can lead to fat accumulation in the liver and if taken excessively can lead to liver inflammation and scarring causing a permanent damage.

Most people tend to consume a diet high in salt (usually 9 to 12gm per day) which leads to excessive intake of sodium in their diet. Excessive sodium consumption and inadequate potassium consumption (less than 3.5gm per day) could contribute to high blood pressure, which in turn increases the risk of stroke and heart disease. Limiting salt intake to the recommended level of less than 5 g per day could prevent 1.7 million deaths each year.One can reduce salt intake by limiting consumptions of high salt containing food articles such as pickles, salty snacks, processed foods, soy sauce, adding less salt while cooking and choosing products with lower sodium content.

There are several examples in this group like white bread, white rice, french fries & sugary breakfast cereals. Though not termed unhealthy, these food articles aren’t as healthy as their whole-grain counterparts. Food articles, which contain refined carbohydrates, are usually stripped of fiber and other nutrients during its manufacturing process. Eating them excessively may lead to spikes in your blood-sugar levels, leading to weight gain, inflammation and an increased risk of metabolic diseases like diabetes. One can cut back and limit intake of refined carbohydrates and it is suggested to choose whole-grain varieties of rice, bread, pastas & breakfast cereals.

Processed meat includes meat products that have been smoked, salted, cured, or have had preservatives added to change the taste and texture, or to extend the shelf life. There are several cancer-causing compounds which are known as carcinogens found in processed meats, which include N-nitroso compounds (NOCs). Processed meat and red meat may also contain high amounts of saturated fat, which can lead to increase in LDL cholesterol in one’s blood. Thus, people who consume processed meats regularly are at greater risk of cancer or heart disease.

It is a common practice to see individuals consume health supplements for boosting immunity and overall health. All that is natural may not be completely safe. It is pertinent to get a basic check of your health condition, and your health care practitioner may suggest any supplement (if needed) based on your overall health report. As a hepatologist practicing over the last decade, I have witnessed several cases of drug induced liver injury (DILI) due to unscrupulous use of health supplements without any firm clinical data.

It is extremely common to see the younger generation being hooked to consuming junk food on a regular basis. Burgers, pizzas, french fries, chips, etc., are becoming the new favourite in todays world. However, it is important to understand that these food articles contain plenty of calories, which can lead to obesity, insulin resistance & weight gain. Presently, one of the main reason for childhood obesity is junk food intake coupled with low physical activity due to excessive screen time. Apart from the above-mentioned reason, factors such as unhealthy cooking conditions such as reusing the same oil and improper quality checks add to the detrimental nature of fast food or junk food.
Good health is a gift and it is important to nurture it by having a good diet and avoiding sedentary lifestyle practices.
Dr. Sandeep Satsangi, Senior Consultant – Hepatologist & Liver Transplant Physician, Apollo Hospitals Bannerghatta Road, Bengaluru